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Balanced diet for ladies: Eat according to your body’s age

Experts say that as years roll by, your body’s ability to absorb nutrients decline, so it is even more important to formulate a balanced diet and eat according to one’s age.

The following age-specific information (excluding the details given under ‘Expectant Mothers’) is a summary from an article I read in the popular UK food magazine called Delicious and the article is titled “Eat your age: Wise up to your changing needs.” It is written by Anna Montague and published in  March 2011. 

 [READ: Why Salad is Good for you ]

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Balanced Diet during Teen Years
Iron deficiency is seen as a predominant condition in most teenage girls and this trend is increasing. Teenage girls are not getting enough iron from their diet.

  • 200gm of low fat yoghurt every day
  • Lean meat, fish, pulses and eggs
  • Dried fruits
  • Leafy vegetables
  • Fresh fruits
  • Say no to sugary drinks
Having a daily sufficient calcium intake is important for girls as it is like having ‘bone in the bank’ for the future.

Balanced Diet in the 20s’
  • Fortified cereals
  • Have fresh and dried nuts
  • Fruits
  • Low fat yoghurt
  • Watch portion size
Balanced Diet in the 30s’
  • Breakfast cereals
  • Fibre
  • Green leafy veggies
  • Whole grain bread
  • Pulses
  • Fish
Balanced Diet for Expectant Mothers
It is important for expectant mothers to maintain a proper balanced diet. High levels of caffeine can lead to low birth weight or even miscarriage.

  • Women who are pregnant need to have folate-rich food besides 400 mcg folic acid supplement daily to reduce the risk having a baby with neural tube defects such as spina bfida.
  • In South India, it is recommended that having coconut water thrice a day is highly recommended as both mother and baby will be replenished with natural vitamins from nature. Also, most mothers who have tried this method vouch for babies with smooth, glowing skin.
  • Customary practice is that expectant mothers can have warm milk with saffron. My gynaecologist advised me it is not good for the baby because saffron has a ‘drugging, sedative effect’ which is not good for a baby’s developing brain. So, I didn’t touch it.
Balanced Diet in the 40s’ & 50s’
As you grow older, it becomes more important to stay fit and healthy.

  • Have plenty of calcium-rich foods for your bones as a woman’s body at this age produces less oestrogen and therefore, bone loss also accelerates.
  • Bask in the sunshine. Your body needs vitamin D to absorb calcium effectively. Sunlight on the skin is a main source of vitamin D.
  • Fruits and vegetables
  • Salt intake should be carefully monitored.
  • Cut down on saturated fat.
  • Fibre rich foods like oats, beans, pulses and lentils can help reduce blood cholesterol levels.
Have a balanced diet whatever phase of life you are and try to always eat according to your body’s age. And if you feel like reading a very heartwarming post, do read ''A Dad's Advice to the Daughter He Loves.''


♥♥  I thank you with all my heart for reading my post. I dedicate this post with love and gratitude to all those who are looking to improve their health and nutrition.REQUEST: Please SHARE this article on your favorite social networks. Every share, like or tweet makes me reach out to more people and hopefully, more women. I am grateful and I appreciate you for doing so. ♥♥

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Comments

Harish P I said…
Thanks for sharing it. Also right exercising is as important.
March 11, 2012 at 4:55 PM
Raji said…
Great info! Thanks for Sharing...
March 12, 2012 at 12:12 AM
My Unfinished Life said…
very useful for a health & fitness freak like me!!
March 13, 2012 at 2:01 AM
Swapna Raghu Sanand said…
Thanks Harish. As you rightly mentioned, exercise is important for good health and keeping fit.

Raji, I am glad you liked the post.

Shooting Star, if you are a health and fitness freak, do give me some tips. I could do with them, see you soon:)
March 15, 2012 at 10:47 AM
Anonymous said…
It's the best time to make a few plans for the long run and it is time to be happy.
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August 7, 2014 at 3:22 AM
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